I completed my three miles today with the middle mile done as an all out time trial.

If you remember back on day 3 I completed a time trial mile in 7 mins 30 secs.

I use these time trials to then set my running pace for interval sessions.

It was really pleasing to run the mile in 6 mins 52 secs today.  That’s an 8.5% improvement in just 2 weeks…. not bad.

This means that next week when I do my 6 mile interval run, I will be aiming to do three of the miles (with rest miles in between) at 7:33 pace.  That’s 3 seconds slower than I did my fastest mile just 2 weeks ago.

So that was basically it, nothing more than 30 minutes by the time I had warmed up, foam rolled, done my easy mile at the start and end and of course the middle flat out mile.

Tomorrow is the return of the resistance circuit and the last time I do it for the next few weeks, from next week I transition in to some strength circuits but I’ll explain those fully then.

Please feel free to comment below and I’ll try and answer as many questions as possible.

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